Melons are not only low in calories, but they are also high in essential vitamins and minerals, and water content too. In fact, just one fresh melon can contain up to 90% water, making them one of the best thirst-quenching snacks. As for the vitamins and minerals, melons are a good source of vitamin C, potassium, copper and vitamin B. All of which can help support your immune system, heart health, skin health and rid the body of toxins that may eventually lead to illness and disease.
A rich source of: vitamin C, potassium, copperr, vitamin B.
Melon, flesh only, average
| Energy (kcal) | 24 |
| Energy (kJ) | 100 |
| Water (g) | 91.6 |
| Starch (g) | 0 |
| Total sugars (g) | 5.5 |
| Glucose (g) | 1.7 |
| Galactose (g) | 0 |
| Fructose (g) | 2.2 |
| Sucrose (g) | 1.6 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.5 |
| Protein (g)/100kcal | 2.1 |
| Protein % of calories | 8.3 |
| Carbohydrate (g) | 5.5 |
| Carbohydrate (g)/100kcal | 22.9 |
| Carb % of calories | 91.7 |
| Fat (g) | 0.1 |
| Fat (g)/100kcal | 0.4 |
| Fat % of calories | 3.8 |
| Satd FA /100g fd (g) | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 274 |
| Potassium (mg) | 112 |
| Calcium (mg) | 74 |
| Magnesium (mg) | 13 |
| Phosphorus (mg) | 90 |
| Iron (mg) | 1.2 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.4 |
| Chloride (mg) | 230 |
| Manganese (mg) | 0.4 |
| Selenium (µg) | 5 |
| Iodine (µg) | 0 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.2 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 1.3 |
| Tryptophan/60 (mg) | 0.8 |
| Niacin equivalent (mg) | 2.1 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 7 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 2.3 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0.6 |
| AOAC fibre (g) | 1.3 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 151 |
| Retinol Equivalent (µg) | 25 |
Melon, watermelon, flesh only
| Serving Size grams | 120 |
| Teaspoons of table sugar equivalent | 1.6 |
| Glycemic Index | 72 |
| Glycemic Load | 4.3 |
| Potential GI Range | 72±13 |
| Energy (kcal) | 31 |
| Energy (kJ) | 133 |
| Water (g) | 92.3 |
| Starch (g) | 0 |
| Total sugars (g) | 7.1 |
| Glucose (g) | 1.3 |
| Fructose (g) | 2.3 |
| Sucrose (g) | 3.4 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 0.5 |
| Protein (g)/100kcal | 1.6 |
| Protein % of calories | 6.5 |
| Carbohydrate (g) | 7.1 |
| Carbohydrate (g)/100kcal | 22.9 |
| Carb % of calories | 91.6 |
| Fat (g) | 0.3 |
| Fat (g)/100kcal | 1 |
| Fat % of calories | 8.7 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 395 |
| Potassium (mg) | 51 |
| Calcium (mg) | 362 |
| Magnesium (mg) | 15 |
| Phosphorus (mg) | 267 |
| Iron (mg) | 0 |
| Copper (mg) | 0 |
| Zinc (mg) | 2.7 |
| Chloride (mg) | 650 |
| Manganese (mg) | 0 |
| Selenium (µg) | 6 |
| Iodine (µg) | 18 |
| Vitamin D (µg) | 0.2 |
| Vitamin E (mg) | 0.3 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.4 |
| Niacin (mg) | 0.1 |
| Tryptophan/60 (mg) | 5 |
| Niacin equivalent (mg) | 5.1 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 1.7 |
| Folate (µg) | 20 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 2.2 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0.1 |
| AOAC fibre (g) | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 258 |
| Carotene (µg) | 152 |
| Retinol Equivalent (µg) | 283 |